Health Benefits of Pistachios

April 9, 2025

Pistachio nuts are among the most nutritious keto-friendly nuts. They’re rich in essential amino acids, vitamins, minerals, antioxidants, and heart-healthy fats.

Eating pistachios can have significant benefits for your health as they help promote a healthy heart, support your vision, and may lower blood pressure.

Let’s find out about the health benefits of pistachios and learn why you should eat pistachios regularly.

What are pistachios?

Pistachios are the edible seeds of the pistachio tree, but most people refer to them as pistachio nuts.

Pistachios are small, oval-shaped nuts with a hard, tan-colored shell that splits open when the nut is ripe. The nut itself is green and has a slightly sweet and nutty flavor.

Pistachios are among the most popular nuts, and you won’t have difficulty finding them. Most grocery stores offer a range of pistachio products, including roasted, crushed, or raw pistachios. Pistachio nut butter has become popular and is a tasty and nutritious spread.

Watch the video below to learn more about the nutritional benefits of pistachio nuts.

Are pistachios keto-friendly?

Pistachios can be enjoyed on a keto diet thanks to their healthy fats and relatively low net carb content of around five grams of net carbs per one-ounce (28-gram) serving.

While it’s important to note that pistachios contain more carbs than other nuts, eating moderate amounts won’t kick you out of ketosis.

However, avoid eating more than three ounces (84 grams) in one sitting, and choose shelled pistachios, as cracking open the shells will naturally slow you down and control your portion sizes.

Eight health benefits of pistachios

Pistachio nuts are rich in vitamins, essential minerals, and healthy fats. They’re nutritious and have a high-fat-to-low-carb ratio, making them an ideal keto-friendly nut.

Here are eight reasons why you should eat pistachio nuts regularly!

1. Rich in nutrients

Like most nuts, pistachios are highly nutritious. Pistachio nuts are a rich source of vitamins and minerals, including vitamins B1, B6, and E, as well as zinc, magnesium, and potassium.

Almost all the fats found in pistachio nuts are heart-healthy monounsaturated fats and anti-inflammatory omega-3 fatty acids, including alpha-linolenic acid, which is linked to a lower risk of heart disease and healthy cholesterol levels.

Zinc, magnesium, and potassium are essential minerals that support your health. These nutrients promote healthy brain function, strengthen your immune system, and play crucial roles in energy metabolism.

2. Low in oxalates

Pistachios are among the lowest oxalate-containing nuts and a healthy choice if you are prone to kidney stones.

Oxalates are chemicals found in various plant foods. Some people are sensitive to oxalates and can experience joint and bone pain, inflammation, and cloudy urine when consuming oxalate-rich foods.

3. Heart health

Pistachio nuts are a good source of healthy polyunsaturated and monounsaturated fats that may help reduce the risk of heart disease.

Pistachios contain antioxidants such as vitamin E, selenium, and phenolic compounds. These nutrients are naturally present in the nuts and are commonly found in foods associated with supporting overall cardiovascular health.

4. Weight management

Research published in Nutrition Journal indicates that daily pistachio consumption supports metabolic health and promotes a healthy weight.¹

Pistachios are a good source of protein and fiber, which help to keep you feeling full and satisfied and support weight loss and weight maintenance.

5. Blood sugar control

Eating nuts, including pistachios, is an excellent way to promote healthy blood sugar levels and may help reduce the risk of developing metabolic syndrome and type 2 diabetes.

Pistachios provide a mix of protein, fiber, and antioxidants that can contribute to a slower absorption of sugars.

A study published in the Journal of Nutritional Science supports this, highlighting that incorporating pistachios into daily meals may influence how the body responds to insulin and help support stable blood sugar levels.²

6. Eye health

Pistachios are a good source of lutein, a potent antioxidant important for eye health.

Lutein protects the delicate structures of your eye from free radicals, which are metabolic by-products that cause inflammation and cellular damage.

Frequent consumption of lutein-containing foods promotes eye health and significantly lowers the risk of macular degeneration, one of the leading causes of blindness.

7. Digestive health

Eating pistachios is an excellent way to promote digestive health. They’re rich sources of dietary fiber, a prebiotic food that feeds the good bacteria in your intestines.

Intestinal bacteria break down dietary fiber to produce butyric acid, a short-chain fatty acid that serves as a source of energy for gut microbes. This compound is associated with supporting digestive health and may help promote a balanced gut environment.

8. Cognitive health

Pistachios are rich in B vitamins, especially vitamin B6. Vitamin B6 promotes neuronal health and protects brain cells from oxidative damage, lowering the risk of age-related cognitive decline.

Vitamin B6 is needed to produce serotonin and dopamine, two essential neurotransmitters that promote a calm central nervous system and support stable moods.

Key takeaways

Pistachios are keto-friendly and nutritious nuts that support your health and well-being, help you maintain a healthy waistline, and may reduce your risk of heart disease.

Pistachios are low in oxalates and are an excellent nut for people prone to kidney stones.

Regularly consuming pistachio nuts is a healthy choice, but remember that these nuts are calorie-dense. Eating too many can quickly exceed your energy requirements and cause weight gain.

FAQ

1. Are pistachios healthy?

Yes, pistachios are highly nutritious and beneficial for your overall health and well-being. They’re a rich source of essential nutrients, including potassium, magnesium, folate, and vitamin E.
Pistachios are also a source of essential amino acids. They’re a complete protein source and among the highest protein snack nuts.

2. What are the health benefits of pistachios?

Eating pistachios is linked to a wide range of health benefits. They’re nutrient-dense nuts that support a healthy digestive system, promote weight loss, and may lower your risk of cardiovascular diseases, including heart disease, stroke, and high blood pressure.

3. Can I have pistachios on keto?

Yes, pistachios are keto-approved. They’re low-carb, high-fat, and rank among the top keto-friendly nuts.

4. Can I eat pistachios every day?

Yes, you can eat pistachios daily. It’s important to remember that all nuts are calorie-dense, and eating too many pistachios can quickly lead to weight gain.

5. Do pistachios have side effects?

If you are allergic to nuts, it’s best to avoid pistachios. Although pistachios are technically a seed, many people with nut allergies are also sensitive to pistachios.
Eating too many pistachios can lead to weight gain and has been found to increase the risk of digestive issues, including abdominal pain, bloating, and belching.

6. Which are healthier, pistachios or almonds?

Pistachios and almonds are healthy nuts rich in nutrients that provide many health benefits. Pistachios have the lowest amount of oxalates of all nuts, making them a great option if you are prone to kidney stones or have arthritis.
On the other hand, almonds contain the highest amounts of oxalates which can exacerbate inflammatory conditions, including arthritis and Crohn’s disease.